Easy Ways to Get Your Body Back in Shape After Pregnancy

When to Start A Family

A Guide created by Natera

As you slowly get used to your new role as a mom, you’re probably asking yourself about all the ways your body has changed during pregnancy as well as childbirth, and what you can do to restore your previous muscle tone and fitness level. Even if you haven’t been much of a fitness freak before, you can use this beautiful milestone in your life as an inspiration to take your health to the next level – after all, we all want to be the best role models for our kids!

However, as strenuous as this journey may be, and no matter how long it may take, there are fairly simple ways to get there. As a mom, you don’t want to burden yourself with complex fitness plans, but include as much physical activity as it is possible in your everyday routine that will help replenish your energy.

Rest is half the battle


When your body is sleep-deprived, all you crave are those sweet and savory snacks that are anything but healthy for you, but at least they give you a spurt of energy to go through another hour or so. It’s a vicious cycle, one that needs to be stopped as soon as possible. If that means getting extra help from your spouse, family members, or a trained nurse, by all means, go right ahead!

What matters is that you should get enough sleep to stay healthy, restore your immune system, and allow your body to finally recuperate. You’ve just brought an entire human being into the world, you deserve the rest!

Think strong thoughts

Before you jump back into your powerlifting shoes or hurry to the treadmill, talk to your doctor first. Every woman, every body, and every delivery is different, and it needs to be treated as such. Perhaps you can ease into your new strength training routine over a period of a few weeks, while some other moms might need extra time or guidance.

However, once your body is ready to tackle some strength work, lifting weights can help you rebuild your muscles, restore your posture, and get your toned belly back.

Make your own fitness nook

fitness challenge

Moms with more than one baby, more kids, or just one very demanding infant value every second of their time, and they cannot afford to waste any of them on those trips to the gym, or going back and forth from dance class. What you can do, however, is get high-quality fitness equipment that is suitable for your home and create your own little exercise schedule.

That way, you’ll always have access to a quick HIIT routine or some moderate cardio, without leaving the comfort of your own home. Of course, it’s crucial to talk to your physician first, to decide on the best gear for your situation.

Pedal away

A physical activity that blends the best of several worlds, from getting plenty of fresh air, all the way to time in the sun and sweating the pounds away, is cycling. Of course, you won’t be able to go back on the bike the day after your delivery, but as soon as your doctor gives you the all-clear, you can start pedaling to restore your physique and your endurance.

If you need support, you can make use of specialized hosiery like compression garments that may help in increasing blood flow to affected body parts. Compression socks or stockings can aid in the relief of aching or heavy legs. These elastic garments are generally safe to use, but if you have any medical condition, you should consult your physician.

Those with existing leg problems or postpartum complications that involve leg and feet swelling will find compression hosieries beneficial. Patients with leg ulcers, edema, and life-threatening conditions such as deep vein thrombosis (DVT) are required to wear surgical stockings as part of their treatment. Generally, there is no set time for wearing compression garments, but it is important to take them off from time to time for washing or replacement.

If there are safe areas in the park or along a beach where you can cycle with your baby once the little one is old enough to go outside, you can turn it into a little adventure and a bonding session for you and your bundle of joy.

Mind your munchies


Especially for mums who are breastfeeding, you need to make sure you are eating enough calories on a daily basis, but the source matters as much as the amount. Going overboard is easy when you’re constantly tired and your body burdened with cortisol, but once you have your sleeping under control, you can make sure to stay healthy with the right eating regime.

This is an essential element in your weight-management strategy, and the best possible way to make sure all those hours on the treadmill will be worth your while!